I’ve built this routine over the past 10 years through lifting, working with trainers, and physical therapy. It’s evolved quite a bit from my 20s into my 30s - mainly cutting out movements that put excessive strain on my lower back. Looking into Pilates as another way to add core strength without straining the back.
Sharing to help others and open to any feedback for improvement.
Cardio (alternate based on the day):
Ensure gate alignment before any cardio:
-medicine ball hip thrusts or supine block squeeze between knees
Warmup with 10-20 minutes of cardio before lifting:
Treadmill
Bike
Elliptical
Stairmaster
Mobility:
Incline treadmill backward walks
Supine hamstring stretch with bands
90/90 hip stretch
Back wall rollout using foam roller
Tennis ball glute role out
Lateral band lunges (15-20 yards) / really helped prevent reoccurrence of plantar fasciitis
Slant board calf stretches
Chest:
-Barbell bench press
-Pushups (using perfect-push up handles to limit wrist strain)
-Resistance band pull apart
-Chest fly machine
Arms:
- Rope Pushdowns (Triceps)
- Single arm cable pushdowns (Triceps)
- Flat bench dumbbell extension (Triceps)
- Dumbbell curls
- Dumbbell wrist curls
- Battle rope unilateral waves
-Chin Ups
Back:
-Pull-ups
-Lat pulldowns
-Trap bar deadlifts on blocks (to limit range of squat and tension on back)
Shoulders:
-Cable shoulder external and internal rotation
-Loaded carries
-Dumbbell shoulder routine from ATG (from KneesOverToesGuy)
-Smith machine shoulder press
Legs:
-Front squats with elevated heels
-Goblet squats with elevated heels
-Bulgarian split squats
-Belt squats
-Calf raises
-Weighted box step ups (using dumbbells)
-Sled pushes and pulls
-Leg extension and leg curl machine
Glutes (this was an area I didn’t focus on until recently):
-Barbell hip thrusts
-Hip abduction machine
-Glute bridges
Core:
-Planks
-Side Planks
-Cable stir the pot
-Crunches
-Bird Dog
-Scissor kicks